Barbells galore!

 

SHOULDER PREHAB:

12 Banded Shoulder “Angels” (2 sets of 6)

 

STRENGTH/SKILL:

Overhead Squat from a Rack

10-5-3-2-1-1-1-1

(Empty Bar, 60, 70, 80, 85, 85+, 85+, 85+, 85+…. More emphasis on position than weights)

OR

10-5-5-3-3-3-3-3 (Lighter weights the whole time… Under 75%)

 

WORKOUT:

** Aerobic barbell is the goal so keep sets smooth and emphasize smooth and controlled breathing **

5 Hang Power Snatches @ 60-65% (Weight cap of 75/115#)

10 Front Squats

15 Deadlifts

REST :30 after each completed round

* 18 minute steady state AMRAP

Justin VanBeek

Written by: Justin VanBeek

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